Pages

December 17, 2011

Research lists the bicycle, captain’s chair and the
stability ball crunch as the top three exercises that work the rectus
abdominus. I want to be clear that these
are not necessarily the best exercises for your body. Despite all our emphasis on working the abs,
there is no real evidence that strong abdominals can prevent back pain. In addition, most of the exercises that were
tested involve some degree of the controversial spinal flexion (see post from Nov. 7, 2010). However, if you choose to do them, there are
some ways to make them safer.

The bicycle is performed on your back, the legs bend and straighten
close to the ground, and the torso rotates, bringing opposite elbow to
knee. The main problem with this
exercise (in addition to the spinal flexion) is the momentum most people use. They pump their legs wildly and let their
hips roll from side to side. You can
make it safer several ways: First, slow
it down (this is true for almost all exercises), you will rely less on momentum
and target the abs more. Keep your hips on the ground. You can also
eliminate the flexion by leaving your torso on the floor; keep your spine in
neutral (do not let your back press down or come up), and SLOWLY, alternate
straightening the legs.

The Captain’s chair uses piece of gym equipment. You support yourself with your arms, dangle
the legs and pull the knees up into your chest. This can be a great exercise; the major danger
comes from performing it with momentum. It
can also be problematic for those who do not have enough upper body strength to
maintain the position. You can make it
harder by slowing it down, and by performing it with straight legs.

The stability ball crunch is just what it sounds like. You lie on a stability ball and perform an
abdominal crunch. It does involve some
spinal flexion, but the ball helps keep it to a minimum. Make it safer by supporting your head without
pulling on your neck. You can make it
harder by moving out, so more of your upper back is off the ball, and of
course, by slowing it down.

December 11, 2011

In a recent post I mentioned a study listing the 13 best abdominal exercises. Several of you have asked about it. This research determined which exercises actually target the abdominal muscles the best. It did not discuss controversial moves such as forward flexion (see post from Nov. 7, 2010), nor did it mention that the key to washboard abs is low body fat, which can only be obtained with a combination of a healthy diet, aerobic exercise and strength training.

The researchers used EMG data to measure muscle activity. They measured the rectus abdominus (long muscle that goes down the front of your stomach), internal and external obliques (waist muscles), and the hip flexors (muscles in the front of your thighs). Below are the rankings for the top 13 in each category:

Rectus abdominus:
1.Bicycle

2. Captain’s Chair

3. Crunch on Stability Ball

4. Vertical Leg Crunch

5. Torso Track

6. Long Arm Crunch

7. Reverse Crunch

8. Crunch with Heel Push

9. Ab Roller

10. Hover or Plank

11. Traditional Crunch

12. Exercise Tubing Pull

13. Ab Rocker

Obliques:
1. Captain’s Chair

2. Bicycle

3. Reverse Crunch

4. Hover or Plank

5. Vertical Leg Crunch

6. Crunch on Stability Ball

7. Torso Track

8. Crunch with Heel Push

9. Long Arm Crunch

10. Ab Roller

11. Traditional Crunch

12. Exercise Tubing Pull

13. Ab Rocker

Over the next few posts I will describe each exercise, and enumerate the benefits and potential drawbacks.

December 4, 2011

Rocking and swaying on the bike:If you are moving your torso all over the
place there is no way you can ride in good form.

Pushups on the handlebars: There is not enough resistance
for this to be an effective move.All
this does is increase the amount of forward flexion.

Riding with one or no hands:This can be dangerous, especially while standing or jumping as your foot
could slip out of the pedal.

Dropping the seat in the middle of class:If your seat is set up correctly why would
you want to do this?
Very high resistance:This may be ok for
very brief intervals, but pedaling at a super slow level will cause you to
squeeze the handlebars and can lead to strain in the upper body.

Very low resistance:Not only will you get little benefit, but pedaling at a very high speed
can cause your foot to slip.

Pedaling backwards: Most Spin bikes will be damaged by this
move, and it really makes little difference to your muscles.

Jumps:These are
controversial.Most fitness experts
believe jumps can be safely done in an indoor cycling class, but there are some
who believe the risk of injury outweighs the benefits.Know your fitness level and avoid jumps if
you are new to Spinning or have any joint problems.

Exclusively Spinning: Indoor cycling is a great workout, but
it is not enough by itself for a balanced fitness program.